My wife and I just returned home from a marathon two weeks at her parents’ for the holidays. You can imagine, after being on vacation for two weeks, I’m exhausted! It sounds counter-intuitive, but we’ve all experienced this strange phenomenon, needing a vacation from our vacation before going back to work. It’s in that spirit that I thought I’d present my list of top-ten energy boosting foods:
10. Whole wheat pasta with meat sauce. One of the many things I’ve read about energy boosting foods is they must appropriately mix a good quality carbohydrate with the right amount of protein and fat (what I’ll call the “Essential Three”). The carbohydrates provide quick energy, while the protein and fat each provide mechanisms for delivering essential nutrients and a slow-releasing source of energy. The total package, then, is pasta with a meat sauce. Of course, I’m not talking a large bowl of this stuff, but only 1/2 cup of pasta and a couple tablespoons of sauce. About 200 calories, half from carbs, the other half from protein and fat.
9. Peanut butter sandwich on whole wheat toast. Like with pasta, this provides the Essential Three, but the proportion of fat is a little higher, adding to a feeling of satiety. Of course, since peanut butter is loaded with fat, be careful not to over do it. Just two tablespoons with two slices of toast. About 250 calories, about half from fat and half from carbs with some protein from the peanut butter for good measure.
8. Fried egg on a whole-wheat English muffin. Here, I’m looking the other direction for a satiating snack, with the protein in eggs. You can reduce the fat content by using only an egg white, but with only one egg, you’re not talking about a ton of fat to begin with. However, if you’re watching cholesterol, you might just want to skip the yolk for that reason alone. About 200 calories.
7. Trail-mix or granola. 1/4 to 1/3 cup of this should be enough to satisfy a craving and provide you with a quick energy boost. Most good quality trail mixes and granolas will be full of whole grains, nuts, and/or dried fruit, providing carbs and protein. Be careful which mix you choose, though, and watch out for sugar content. Better yet, make your own!
6. Low-fat yogurt or cheese. I’ve heard several times (sorry, I’m not looking for a site 
) that people who consume at least three servings of dairy a day have a slimmer waistline. Regardless, these items provide you with some much needed protein, giving you an energy boost for the long haul
5. Nuts. Nuts provide the same advantage as dairy, in that the protein provides a long lasting source of energy. Only have about 1/4 cup at once, because nuts are also usually loaded with (good) fat, but fat none-the-less.
4. Oatmeal. Generally, oatmeal is a good energy source because it’s almost exclusively carbs. Non-quick oats are usually best for providing long term energy because they contain lots of fiber, which slows digestion. In a pinch, quick oats are good, too! Of course, watch the sugar content.
3. Fresh fruit. Fruit always gives me a good pick up. I particularly love grapefruit, bananas, and berries. In fact, I think bananas are the swiss army knife of the fruit world. They are rich in nutrients, provide a healthful source of energy, and are incredibly portable. Next time you need a quick energy boost, reach for this yellow fruit and you’ll be pepped up in no time (scientifically, the reason might have something to do with easily digested carbs, and perhaps a small amount of Vitamin C).
2. Orange juice. The idea with OJ is similar as with just fruit, except I read that the vitamin C in orange juice (or, just about any other good source, such as other citrus, dark leafy greens, and other fruits) may actually boost your energy levels when consumed regularly. This article mentions that about 200-300 mg of C is probably sufficient; that equals about five kiwi, 2 red bell peppers, or 24 ounces of orange juice.
1. Water. Probably the best way to boost your energy is to stay properly hydrated. Think about it–how do you feel when you have a hangover, which is basically a state of extreme dehydration? Really sluggish and yucky. Most people need 60-100 ounces of water a day, coming from various sources: food, beverages, water. And, it’s the best kind of calorie: none! Additionally, it fills you up, making you less hungry. Did you know, too, that most of the time when you feel hunger, it’s not really hunger but thirst your body has mis-interpreted?
Tying it all together. This blog is about everyday cooking, while not blowing up your wallet. So, I think it’s fitting to point out that these suggestions run no more than approximately $1 per serving (pasta with meat sauce might be more, because meat is more expensive than produce and other types of food). So, stop spending $2 per can of some energy drink and stock up on on these foods! They are easy, quick, and cheap. And, they will do a better job of keeping you perky in the long run than some chemical suspended in a flavored sugar syrup.
What about you? I’ve seen some of these lists all over the internet, so I know I’m probably missing some really good suggestions. What are your favorite energy boosters?
Image of banana, yogurt, et al. provided courtesy of Earl Gray under a Creative Commons License.Image of water in a glass provided courtesy of bram_app under a Creative Commons License.
Disclaimer: I’m not a nutritionist, doctor, or some other health professional. Please do not take this post as health advice; it is solely for your reading enjoyment, and hopefully some occasional enlightenment. If you want to check something, do some web research or ask an expert. I express no warranties, implied, explicit, or otherwise; read and heed at your own risk!
